Putting yourself through a TRX workout is nothing short of a full body exercise experience. Just about every major muscle, and then some, is used to perform the exercises—most notably your core. And the nice part about using a TRX is that you don’t need any other piece of equipment to really feel it and improve your strength, balance and coordination.
If you have ever seen these yellow and black straps hanging from the ceiling and wondered what they were, how you use them or if they are really as good as people claim, consider the fact that professional athletes, members of the military and those training for the Olympics all use TRX workouts as part of their exercise program. Yes, it’s that effective for a total body workout. Are you considering using a TRX for your next workout or curious how one simple piece of equipment can do so much? Here is a great total body workout that you can do and see for yourself:
Upper Body (Chest): Hold the handles of the TRX and face away from the anchor where the TRX is suspended from on the ceiling. Walk your feet back so that your body is just about parallel to the floor. Now bend your elbows as if you are doing a push-up. Make sure to keep your back straight by keeping your abdominals tight. Go down as low as you can and then return to start. Try doing three sets of 12-15 reps.
Upper Body (Back): Hold the handles of the TRX and face the anchor. Let your body hang down with your arms straight. Your body should be at about a 45-degree angle. Pull your elbows straight back so that your chest is right next to your hands (as if you were doing a row). Lower yourself back down until your arms are straight. To make this more difficult, walk your feet closer to the anchor. The more parallel your body is to the floor, the more difficult the exercise will be to do. Do three sets of 12-15 reps.
Lower Body (Quads): Hold the handles of the TRX and stand with your feet hip-width apart. Straighten your arms so that you feel some tension. Step back with your right leg into a reverse lunge bringing your knee as far to the ground as you can. Now bring the leg back up, but bring the knee all the way up to your belly button. Perform this movement in one motion. To make it more challenging, try keeping your foot off the ground when you lunge back. Do three sets of 12-15 reps on one leg and then switch legs.
Lower Body (Hamstrings): Lie down on a mat facing the anchor of the TRX with your feet in the straps. Keep your arms at your sides. Lift your hips and butt off the mat so you are in a bridge. Now bend your knees while bringing your heels in towards your butt. Straighten your legs back to start and lower your butt to the mat. Keep repeating this movement. If you want more of a challenge, keep your butt off the mat the entire time until you finish all your 12-15 reps. (photo credit)
Arms (Biceps): Hold onto the handles of the TRX and face the anchor. Lean back at a 45-degree angle and extend your arms so that your hands are about eye level. Keep your palms facing upward and perform a bicep curl bringing your hands towards your forehead. Keep your elbows and upper arms in place (don’t pull your elbows in). This will completely isolate your bicep muscle. Your upper arms should never move at any point during this exercise. Again, make it more difficult by walking your feet closer to the anchor. Do three sets of 12-15 reps. (photo credit)
Arms (Triceps): Hold onto the handles of the TRX and turn away from the anchor. Lean forward so that your body is almost at a 45-degree angle. Extend your arms so that your hands are right about eye level. While keeping your upper arms completely still, bend your arms at your elbow and bring your hands towards your forehead. If this is too difficult, walk your feet up a few inches so your body angle is less. Do three sets of 12-15 reps. (photo credit)
Abs: Place your feet in the straps of the TRX and turn away from the anchor. Prop yourself up so you are in a push-up position. Now bring your knees, one at a time, into your chest (like a mountain climber). Make sure your back is completely straight and your hands are lined up under your shoulders. See if you can do this for 30 or for 12-15 reps on each side.
Abs (Obliques): Place your feet in the straps of the TRX and turn away from the anchor. Prop yourself up so you are in a push-up position. Now bring both of your knees towards your right elbow and the swing them over to your left elbow. Make sure your back is completely straight and your hands are lined up under your shoulders. See if you can do this for 30 seconds or for 12-15 reps on each side.
Remember, the exercises should be done towards your level of fitness. The closer your feet are to the anchor, the more difficult the exercises are to perform so start with your feet in a place that is challenging, but you can still perform the exercise. As you get more comfortable on the TRX and develop strength and coordination, you will be ready to try the more difficult foot placement. But as you can see, the TRX will definitely help you sculpt and strengthen a beautiful and strong physique.